Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Gymnastics Primer
Three sets, moving through with intention, of:
Scap Push-Ups x 6-8 reps
Hand Press to Plank Lean x 3 reps
Kick up to Wall x 3 reps
Handstand Hold on Wall x 20 seconds
A.
For time:
Complete 15, 12, 9 and 6 reps of:
Back Squats
Strict Handstand Push-Ups
35-54: 185/125 lbs
55-59:
135/95 lbs; sHSPU to 3″ riser
60+: 135/95 lbs; sHSPU to 5″ riser
Take the barbell from the rack.
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
B.
Every minute on the minute for 16 minutes:
Station 1: 30 second Hollow Hold
Station 2: 20 Knee Tucks
Station 3: 45 second Side Plank (left)
Station 4: 45 second Side Plank (Right)
Athlete Notes:
All sorts of pushing in today’s workout. Your legs and arms should be on fire by the end of this. Each athlete is going to be quite different here. Pick where you’re going to push and pick where you’ll be a little more conservative. If you hammer out the first set of SHSPU but then can’t do more than a couple at a time for the next set then that probably wasn’t the best strategy. Your arms will be surprisingly tired from holding the bar on your back so play with a grip that allows you to stay upright while squatting but allows you to relax your arms as much as possible. If you start failing reps, fast singles are quicker than doing a couple and taking a huge rest. Chip away and have some fun! Just for context, fast times are going to be in the 5 minute range.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Every 2 minutes, for 28 minutes (7 sets of):
Station 1: 20/15 Calorie Assault Bike
Station 2: 200 Meter Assault Runner OR 20/15 Calorie Row
Please adjust the calories as needed (increasing or decreasing depending on intensity you’d like to give)